How to stay mentally healthy as you age.

Some factors that influence the attitudes and behaviors of older people include:

• Personality
• Physical, mental and emotional health
• Intellectual functioning
• Economic and environmental limitations
• Family relationships
• Inner motivation

These factors ultimately affect an older person's overall mental health, causing or complicating one of several mental disorders.  Mental health issues that may occur may include,

Depression:  Depression is a very common mental disorder in the aging population.  Depression is caused by a number of factors, from chemical imbalances to environmental influences, mostly isolation which the elderly population is prone to. Other factors could be loss of a dream or guilt.

Dementia:   Only a small portion of the aging population, roughly 10 percent, suffers from dementia. Dementia is a disorder marked by memory impairment and intellectual decline and changes in comprehension and judgment, language, recognition, behavior and personality. While these symptoms are sometimes thought of as typical signs of growing old, in reality they reflect underlying illnesses. Some conditions that cause dementia include: Alzheimer's disease, stroke, brain infections and tumors, Parkinson's or Huntington's disease, depression, nutritional disorders, excessive medication, and alcoholism. Not all these conditions associated with dementia are progressive; they can be stopped or even reversed. It is therefore important that a physician complete a thorough dementia evaluation

Staying Mentally Alert:

Although most of us are likely to develop some loss of mental acuity as we age, thankfully, it is not destined to be noticeable. The belief that mental decline as we age is inevitable has been dispelled. Recent research has found that despite the brain becoming smaller and lighter as we grow older, it is more resilient and adaptable than once thought. As some cells die, their role is taken up by others. Given the opportunity, the brain is capable of creating new connections between cells, thus allowing it to remain sharp and alert all of our life. To be able to retain the brains resilience certain activities are needed like,

 Stimulating the brain:

The more you keep your brain challenged the more you protect it against the effects of aging. Although the amount or specific type of intellectual activity to accomplish this has not been identified, according to available evidence, an extraordinary amount of effort is not likely to be required to ward off or even reverse mental decline. While any mentally challenging activity practiced with frequency is seen as beneficial, playing board games, a musical instrument, doing crossword puzzles and reading have been identified as being particularly advantageous.

Other activities that can help are any form of writing, traveling, learning a new language, taking part in discussion groups, taking an adult education class, joining a book club or an art programme or becoming involved in paid or volunteer work.  Lately, playing video games has been found to be stimulating and beneficial in keeping the older person mentally alert. The possibilities are seemingly infinite. The important thing is that it is stimulating, enjoyable and practiced with regularity.

Physical Exercising:

A growing body of evidence shows that regular physical activity is also crucial. Vigorous physical activity has been found to stimulate the production of chemicals called growth factors which encourage the growth of brain cells. Researchers have found individuals who have a high level of cardiovascular fitness have a slower rate of mental decline and are less likely to develop dementia or Alzheimer’s disease.

Reviewing studies of the effects of exercise on brain function, study authors Arthur F. Kramer, PhD, Kirk I. Erickson, PhD and Stanley J. Colcombe of the University of Illinois at Urbana – Champaign in an interview said "Our review of the last 40 years of research does offer evidence that physical exercise can have a positive influence on cognitive and brain functions in older animal and human subjects---we have found that physical and aerobic exercise training can lower the risk for developing some undesirable age-related changes in cognitive and brain functions, and also help the brain maintain its plasticity - ability to cover one function if another starts failing later in life."

Furthermore, it has now been determined that those with diseases such as stroke and coronary heart disease, which result from low levels of activity, often go on to develop Alzheimer’s disease. One then wonders whether Alzheimer’s disease is not the final result of a sedentary life style. The discovery of the connection between Alzheimer’s and physical activity has led researchers to seek out which type of exercise has the most beneficial effect in its prevention. Remarkably, the results showed ballroom dancing to be the most effective. This is thought to be due to the physical and mental stimulation dancing offers.

Not only does regular physical exercise act as a preventative, research has found it can also lead to improvements in the mental abilities of those with memory loss. This is particularly true in the case of aerobic exercise, such as walking, cycling and dancing, which increases blood flow to the brain. Whatever type of physical exercise is undertaken consistency is the key.

Diet and Nutrition:

A nutritious and well balanced, low calorie diet containing plenty of fruit and vegetables also makes an important contribution to mental health. A deficiency in either vitamin C, B1, B12 riboflavin and folic acid can affect brain function causing confusion, irritability, depression, memory loss and a risk of Alzheimer’s disease. Vitamin B12, found exclusively in foods of animal origin such as meat and dairy products, is especially important because of the role it plays in the absorption of other vitamins. As we age the efficiency with which we absorb this from our diet is often decreased. It is therefore recommended that those aged over 50 take food fortified with vitamin B12 or 2.5 micrograms per day as an oral supplement.

Fatty acids, found in oily fish such as tuna, mackerel, salmon, sardines and trout, are also important for a healthy brain and it is recommended that oily fish replace meat and dairy products at least twice a week.

It is also recommended that the diet be low in saturated fat and cholesterol to reduce risk of stroke caused by narrowed arteries. Studies have shown that a diet high in calories from ‘bad’ cholesterol foods such as butter, cream, fatty cuts of meat and food fried in animal fat, can increase a person’s risk of developing dementia as well as other degenerative brain conditions such as stroke and Parkinson’s disease.

Social support:

As we age it is important to remain socially active. Studies have shown that those who have a good circle of friends and regular contact with their family are more physically active and mentally alert. Those with such a support have been found to be less likely to suffer from anxiety or depression. Spending time with your younger grandchildren will help you to regain a sense of wonder at the beauty of the simple things of life as you watch them observe the world through a child's eyes. Learning something new together, playing board games or charades, or helping them with their homework is very beneficial as it stimulates the brain. Those who don't have grandchildren probably have grandnieces or nephews who they are close to or one could volunteer in a home for abandoned children. This will also give you purpose and meaning for your life. The opportunities for the elderly to develop and maintain social contact abound in every community and it is wise to take advantage of them.

Self Worth:

Finally, researchers emphasize the importance of making a concerted effort to view one’s life in a bright and optimistic way and to continue to believe in one’s self worth. Aging does not mean one can no longer take an active interest in the world around us. Remember, with maturity comes wisdom so older people can remain confident that their presence and contribution is very much needed in society.

References:

1 ) Arthur F. Kramer, PhD, Stanley J. Colcombe, PhD, Kirk Erickson, PhD, and Paige Scalf, PhD,

   Fitness Training and the Brain: From Molecules to Minds, University of Illinois at Urbana – Champaign.  August, 2006.

2) V. Solfrizzi, F. Panza and A. Capurso, (2003), The role of diet in cognitive decline

   Journal of Neutral Transmission, Volume 110, issue 1, 95-110.